The complex will help develop the mobility of the upper back, hip and shoulder joints. The exercises will gently stretch the calves and buttocks, the muscles on the back and inner sides of the thigh.
This set of movements can be used as the end of a warm-up, done at the end of a workout or in the evening to relax the muscles.
How to do the workout
Do the following movements:
- Tilts next to the wall – five times with each leg.
- Stretching the back in the gluteal bridge – four times in each direction.
- Leg raises and calf stretches – three reps.
- Stretching the gluteal muscles – two times in each direction.
Perform all movements calmly, in your range, without trying to set records. The main thing is to get a good feel for the muscles you will be working on, warm up and have fun.
How to do exercises
1. Slopes next to the wall
Stand with your left side against the wall on your left knee, put your hands behind your head.
Turn the case away from the wall as far as you can. Then, in a smooth motion, lift your left elbow up and turn your body towards the wall. Feel the stretch in your back muscles. Lower your left elbow and stretch it to the heel of the behind leg.
Now do the reverse. Raise your left elbow up and turn your body away from the wall. Perform tilts through the side, try not to strain your neck.
Perform five rotations on your left knee, then turn your right side to the wall, change legs and repeat the same on the other side.
2. Glute Bridge Back Stretch
Lie on your back, bend your knees and place your feet about 30 centimeters from your pelvis. Bend your arms at the elbows and keep your hands next to your shoulders.
Tighten your buttocks and lift your pelvis off the floor so that your body extends from your knees to your shoulders in one straight line. Stretch your right hand to the left side, twisting the body. Feel the stretch on the left side of your body. Tension in the gluteal muscles should be maintained.
Return to starting position and repeat on the other side. Perform four twisting lifts in each direction.
3. Leg lift and calf stretch
Remain lying on your back with bent legs, stretch your arms along the body and place them with your palms down. Stretch one leg up, straighten your knee.
Feel the stretch in the muscles at the back of your thigh. Hold the pose for 2-3 seconds – you can gently rock your hip, deepening the stretch. Lower your leg and do the same on the other side.
Then again bend the right leg at the knee and place the lower leg and thigh on the floor. Raise the body to a sitting position, place the right foot on the floor next to the left shin and move the body forward, transferring the weight of the body to the forward leg.
Do not take your heel off the floor, feel how the muscles on the back of the lower leg are stretched. Switch legs and do the same, stretching the calf muscle of the left leg.
Return to your back and repeat the combination from the beginning two more times.
4. Stretching the gluteal muscles
Sit on the floor, bend your knees and place your right thigh in front of your body and your left thigh behind it. You can hold your hands as you like.
Lift your back leg and bring it forward, straightening in the process. Then return your hip to its original position and lean forward. If you can’t get your hip off the floor, skip this part and go straight to the next one.
Straighten your back leg and lean forward, trying to put your stomach on your thigh. Hold the pose for a few seconds, stretching the gluteus maximus.
Straighten the body, change legs so that now the left is in front, and the right is behind. Repeat the combination from the beginning.
Write in the comments how you feel from stretching.